bulgur – The Culinary Chasehttps://theculinarychase.com
support localWed, 16 Jan 2019 16:11:53 +0000enhourly1https://wordpress.org/?v=5.0.3bulgur and black bean saladhttps://theculinarychase.com/2015/08/bulgur-and-black-bean-salad/
Fri, 07 Aug 2015 20:16:50 +0000https://theculinarychase.com/?p=11200Summer always means a change in cooking gears. The oven gets used less, our barbeque more, and food prep becomes simple. Spending as much time outdoors is key and my energy is focused on leaving kitchen time down to a minimum. I think we eat better during the summer with fresh, local produce available at…

Summer always means a change in cooking gears. The oven gets used less, our barbeque more, and food prep becomes simple. Spending as much time outdoors is key and my energy is focused on leaving kitchen time down to a minimum. I think we eat better during the summer with fresh, local produce available at markets and grocery stores. Salads are a favorite and I never seem to make the same one twice. It’s either missing one veggie or something else is added. Even the dressing changes according to my mood. I’ve made salads before with black beans but never with bulgur. Black bean salad sounds boring and perhaps a bit too earthy for my liking but when paired with bulgur, corn off the cob, chunks of avocado, and accented with herbs it’s a sensory delight!

This recipe isn’t limited to black beans. You can easily substitute with kidney or pinto beans. Canned beans are an excellent source of protein and fiber, are high in folic acid, and are a low glycemic index food. I use the canned version for simplicity. If you cook your own beans, make sure to keep the water. When done let them soak back the nutrients in the water for roughly an hour. When buying canned beans, check the label for low sodium.

In a large heatproof bowl, add bulgur and pour over 1 cup of hot water. Cover and let stand for one hour. Fluff with a fork then add remaining ingredients and gently stir to combine. Serve immediately or refrigerate until ready to use. If the bulgur looks dry, add a splash of olive oil and stir. Adjust the herbs to suit your own taste.

The Culinary Chase’s Note: If planning on taking this to a pot luck or picnic, double the ingredients and you’ll have enough to satisfy 8 to 10 people. Enjoy!

This recipe isn’t limited to black beans. You can easily substitute with kidney or pinto beans. Canned beans are an excellent source of protein and fiber, are high in folic acid, and are a low glycemic index food. I use the canned version for simplicity. If you cook your own beans, make sure to keep the water. When done let them soak back the nutrients in the water for roughly an hour. When buying canned beans, check the label for low sodium.

Author: The Culinary Chase

Recipe type: salad

Serves: 4 to 6

Ingredients

1 cup quick cooking bulgur

1 cup black beans, rinsed and drained

1 ear of corn, cooked and kernels cut off with a knife

1 avocado, peeled and chopped

1 tomato, chopped

¼ cup fresh dill, roughly chopped

¼ cup fresh cilantro (coriander) leaves, roughly chopped

¼ cup olive oil

2 teaspoons sushi rice vinegar

1 teaspoon sesame oil

1 to 2 teaspoons ground cumin

Instructions

In a large heatproof bowl, add bulgur and pour over 1 cup of hot water. Cover and let stand for one hour.

Fluff with a fork then add remaining ingredients and gently stir to combine. Serve immediately or refrigerate until ready to use.

If the bulgur looks dry, add a splash of olive oil and stir. Adjust the herbs to suit your own taste.

Notes

The Culinary Chase’s Note: If planning on taking this to a pot luck or picnic, double the ingredients and you’ll have enough to satisfy 8 to 10 people. Enjoy!

]]>Bulgur Salad with Nasturtium Flowershttps://theculinarychase.com/2014/03/bulgur-salad-nasturtium-flowers/
Wed, 26 Mar 2014 17:49:11 +0000https://theculinarychase.com/?p=6064I love shopping at our local farmers’ markets and we are lucky to have 3! Because the one at Alderney Landing is closer, we tend to frequent this one more often. When I want fresh herbs or lettuce, I buy from Riverview Herbs. Their produce is so fresh it looks as though it was harvested…

I love shopping at our local farmers’ markets and we are lucky to have 3! Because the one at Alderney Landing is closer, we tend to frequent this one more often. When I want fresh herbs or lettuce, I buy from Riverview Herbs. Their produce is so fresh it looks as though it was harvested that morning. Last Saturday I spotted nasturtium flowers and grabbed a bag. They looked gorgeous and immediately I knew what I was going to do with them. A few weeks ago I was rearranging the contents in the pantry and found that I somehow accumulated 3 bags of bulgur! Things in the pantry tend to get pushed around ending up on the bottom of the shelf or at the back of the wall. We enjoy adding bulgur to a salad so why not make one that’s inclusive of pretty Spring-like flowers? This bulgur salad is easy enough to make and it looks so festive. Cooking and garnishing with flowers is nothing new. Many cultures use flowers in their traditional cooking – stuffed or fried squash blossoms in Italian food, rose petals in Indian food, popular in salads in the Victorian era, and let’s not forget capers (unripened flower buds) that have been used as a condiment in Europe for over 2,000 years. Not sure what flowers are edible? Visit About.com to view their edible flower chart.

In a small bowl add bulgur and add enough boiling water to cover. Place a lid on and let it sit until the water is absorbed and bulgur is soft.

In a large bowl mix parsley, mint, cucumbers, tomatoes, chick peas, green onions, feta and nasturtiums. Stir in the softened bulgar and set aside.

To make the dressing, whisk lemon juice, olive oil and cumin in a small bowl. Pour over salad and lightly toss to combine.

The Culinary Chase’s Note: This salad is hearty enough on its own or can be used as side or at a pot luck dinner. When choosing flowers to eat, buy organic or at least a source you trust to ensure they are free of pesticide residue. Nasturtium flowers will keep up to one week in a sealed glass jar in the fridge. Enjoy!

]]>Braised Lamb with Roast Carrot and Mixed Grainshttps://theculinarychase.com/2014/03/braised-lamb-roast-carrot-mixed-grains/
https://theculinarychase.com/2014/03/braised-lamb-roast-carrot-mixed-grains/#commentsMon, 17 Mar 2014 18:22:59 +0000https://theculinarychase.com/?p=5937Lamb is traditionally associated with the end of winter and so as a sign that Spring is almost here, I present to you Spring-in-a-Dish! Braised anything in my family is very well-received and I knew this one was going to be a winner. I made this last week and enjoyed it so much I…

Lamb is traditionally associated with the end of winter and so as a sign that Spring is almost here, I present to you Spring-in-a-Dish! Braised anything in my family is very well-received and I knew this one was going to be a winner. I made this last week and enjoyed it so much I made it again. Typically braised lamb is serve with root vegetables but I like this recipe for its inclusion of clean eating foods – bulgur, barley and quinoa. They top the charts in nutritional health benefits and should be incorporated in our diet.

Heat 2 tablespoons olive oil in a Dutch oven or large pot over medium-high heat. Add lamb and cook until browned (3 to 4 minutes). Remove meat from pot and set aside. Heat another 2 tablespoons olive oil in the pot, add onion and garlic and stir occasionally until tender (8 to 10 minutes). Return lamb to pot and add beer, sage and star anise, bring to a boil. Reduce heat to low, cover and cook, stirring occasionally, until very tender (3 to 3½ hours; top up with extra beer if necessary).

Preheat oven to 350f (180c). Prepare carrots by combining thyme, garlic and a splash of lemon juice and olive oil in a roasting tray. Season and roast until golden and cooked through (35-40 minutes). Set aside. While carrots are roasting, combine bulgur and enough boiling water in a bowl to just cover and set aside until tender and fluffy (covered 20-30 minutes). Rinse barley and quinoa separately under cold running water, drain. Cook in separate saucepans of boiling water until tender (15 to 20 minutes for barley; 10 to 15 minutes for quinoa). Drain well. Combine all grains in a large bowl with parsley, lemon juice and a splash of extra-virgin olive oil. To serve, add mixed grains topped with braised lamb, fried sage leaves and carrots to one side.

The Culinary Chase’s Note: Go for a lighter beer (pale lager) to compliment the gamey flavor of the lamb. I cooked the barley and quinoa in the same pot cooking the barley first for 5 minutes then adding the quinoa…I dislike using more pots than necessary. The juice from roasted lemons taste better and tend to become somewhat sweeter when roasted. Cut a whole lemon into quarters and add to the pan of carrots. Squeeze this juice over the cooked grains. Enjoy!

]]>https://theculinarychase.com/2014/03/braised-lamb-roast-carrot-mixed-grains/feed/1Bulgur Salad with Cannellini Beans, Feta & Minthttps://theculinarychase.com/2013/04/bulgur-salad-with-cannellini-beans-feta/
Sat, 06 Apr 2013 18:07:00 +0000http://craigspoint.com/theculinarychase/2013/04/06/bulgur-salad-with-cannellini-beans-feta-mint/Whenever I feel as though we’ve eaten too much red meat, we take a break and consume loads of veggies and ancient grains such as bulgur. It’s this sort of balance that keeps us healthy…I can’t recall the last time I had a cold or the flu. Bulgur is made from precooked wheat berries. It’s…

Whenever I feel as though we’ve eaten too much red meat, we take a break and consume loads of veggies and ancient grains such as bulgur. It’s this sort of balance that keeps us healthy…I can’t recall the last time I had a cold or the flu. Bulgur is made from precooked wheat berries. It’s a perfect substitute for rice as it has more fiber and is low on the glycemic food index. We enjoy this ancient grain and especially like its chewy, mild nutty flavor. I’m sure you’ve eaten it before in dishes such as tabbouleh and pilafs. Because it’s low in fat and calories, it’s a perfect way to feel satiated without adding pounds. Bulgur is already partially cooked and therefore needs little time for preparation – perfect for a quick meal without jeopardizing nutrition.

In a medium saucepan bring water to boiling. Add bulgur and 1/2 teaspoon of salt. Return to a boil then reduce heat. Simmer, covered, for 10 minutes. Remove from heat and let stand 10 minutes or until water is absorbed and bulgur is tender. Transfer to a large bowl.

In a small saucepan heat 2 tablespoons olive oil over high heat. Add garlic and reduce heat to medium high. Cook and stir until garlic starts to turn golden around the edges. Remove from heat. Stir garlic and oil into bulgur mixture.